10 Tips to Help Back Pain During Pregnancy


Back pain during pregnancy is a common complaint among expectant mothers. As your baby grows, your body undergoes many changes, including the shifting of your center of gravity and the stretching of your ligaments and muscles. These changes can lead to discomfort and pain in your lower back, hips, and pelvis. Fortunately, there are many things you can do to alleviate back pain during pregnancy.

Here are 10 tips to help you manage back pain during pregnancy:

1. Practice good posture. When standing or sitting, keep your shoulders back and your chest forward. Avoid slouching or hunching over, as this can strain your back muscles. If you need to stand for long periods, try placing one foot on a stool or low step to take some pressure off your lower back.

Understanding Back Pain During Pregnancy

Back pain is a common complaint among pregnant women. As your pregnancy progresses, your center of gravity shifts, and your ligaments and joints stretch to accommodate your growing baby, which can lead to discomfort and pain in your back. According to the American Pregnancy Association, about 50% to 70% of pregnant women experience back pain at some point during their pregnancy.

Causes of Back Pain

Back pain during pregnancy can be caused by a variety of factors, including:

  • Weight gain: As your baby grows, you gain weight, which puts extra pressure on your spine and back muscles.
  • Posture changes: As your center of gravity shifts, you may find yourself leaning back or forward, which can strain your back muscles.
  • Hormonal changes: During pregnancy, your body produces a hormone called relaxin, which relaxes the ligaments and joints in your pelvis to prepare for childbirth. However, this hormone can also affect other parts of your body, including your back.
  • Muscle separation: As your uterus expands, the two parallel muscles that run down the front of your abdomen may separate. This can weaken your abdominal muscles and put more strain on your back muscles.

Risk Factors

Some women are more likely to experience back pain during pregnancy than others. Risk factors include:

  • Previous back pain: If you’ve had back pain before pregnancy, you may be more likely to experience it again during pregnancy.
  • Multiple pregnancies: Women who have had multiple pregnancies are more likely to experience back pain.
  • Obesity: Being overweight or obese can put extra strain on your back muscles.
  • Poor posture: If you have poor posture, you may be more likely to experience back pain during pregnancy.
  • Stress: Stress can cause muscle tension, which can lead to back pain.

Preventing Back Pain During Pregnancy

Back pain during pregnancy is a common issue, but there are steps you can take to prevent it from occurring. Here are some tips to help you prevent back pain:


Regular exercise can help strengthen your back muscles and prevent back pain. Walking, swimming, and prenatal yoga are all great options. Talk to your doctor or a certified prenatal fitness instructor for guidance on safe exercises during pregnancy.

Maintaining Good Posture

Good posture is important during pregnancy to help prevent back pain. Keep your shoulders back and down, and avoid slouching. When sitting, choose a chair with good back support and keep your feet flat on the floor. Consider using a lumbar pillow or rolled-up towel to support your lower back.

Lifting and Carrying

When lifting objects, squat down and use your legs to lift, rather than bending at the waist. Avoid carrying heavy objects, and if you must, use a backpack or a wheeled cart to distribute the weight evenly. When carrying a purse or diaper bag, use a cross-body strap to evenly distribute the weight across your body.

Sleeping Positions

Sleep on your side with a pillow between your knees to help support your pelvis and lower back. Avoid sleeping on your back, as this can put pressure on your spine and cause back pain.

Choosing the Right Shoes

Wear shoes with good arch support and avoid high heels, which can strain your back and legs. Choose shoes with a low heel and a wide base of support.

Remember, prevention is key when it comes to back pain during pregnancy. If you do experience back pain, talk to your doctor about safe pain relief options, such as acetaminophen or heat and cold therapy. Stretching and massage can also help relieve back pain. With these tips, you can help prevent back pain and enjoy a more comfortable pregnancy.

Managing Back Pain During Pregnancy

Back pain during pregnancy is a common complaint and can be caused by a variety of factors, including weight gain, changes in posture, and the pregnancy hormone relaxin, which relaxes the ligaments in the joints of your pelvis. Fortunately, there are several ways to manage back pain during pregnancy.

When to Seek Medical Help

If you experience severe or persistent back pain, pain that radiates down your legs, or any other unusual symptoms, it’s important to contact your healthcare provider. Back pain can be a sign of some pregnancy complications, such as preterm labor or a urinary tract infection (UTI).

Pain Relief Options

There are several safe pain relief options for pregnant women, including:

  • Acetaminophen (Tylenol) – This is generally considered safe for pregnant women and can help relieve mild to moderate back pain.
  • Hot or cold compresses – Applying heat or cold to the affected area can help reduce inflammation and relieve pain. Use a warm compress for muscle pain and a cold compress for swelling.
  • Maternity support belt – This can help support your abdomen and relieve pressure on your back.
  • Pregnancy or support pillows – These can help support your knees and chest while sleeping and reduce pressure on your back.

Alternative Therapies

Alternative therapies can also be effective in managing back pain during pregnancy. Some options include:

  • Physical therapy – A physical therapist can teach you stretches and exercises to help relieve back pain and improve your posture.
  • Acupuncture – This ancient Chinese therapy involves inserting thin needles into specific points on the body to relieve pain and promote healing.
  • Prenatal yoga – This can help improve flexibility and reduce stress, which can contribute to back pain.
  • Prenatal massage – This can help relieve muscle tension and improve circulation.

Remember to always consult with your healthcare provider before trying any new therapies or exercises. With the right care and management, you can relieve your back pain and enjoy a healthy pregnancy.

What do you think?